WHO RUN THE WORLD? YOU!
Whether you’re training for a marathon or just a gentle jogger, it’s time to up your running game
You won’t find a form of exercise that is cheaper and easier to do than the humble run. It requires nothing more than the appropriate footwear and you can do it anywhere, anytime. Celeb runners such as Ellie Goulding and Tom Hiddleston know that it’s a highly effective form of exercise that can give huge fat-burning gains and help weight loss, improve muscle tone and bone density, as well as increase blood flow and limit the production of stress hormones like cortisol.
With the Virgin London Marathon taking place this weekend, there has never been a better time to dust off your trainers. But taking that first step can be daunting, so we spoke to Claudia Shroegel from Adidas Runners to find out how to improve your running game…
GETTING STARTED
Psyching yourself up to do that first run is often the hardest part, but Claudia says little and often is the key – start with short runs as many times a week as you can manage. “Running is a high-impact sport and can be really tough on the body when starting out. It’s best to start slowly and build up distance gradually. It’s not meant to a punishment or a suffer-fest. Go easy and stop when it gets too hard.”
MASTERING YOUR TECHNIQUE
Running is one of the few sports that you can get better at by just doing more. Claudia tells us, “The longer you practice the art of running, the longer you are able to maintain the exercise, which in turn allows your muscles to increase their capacity to efficiently create energy.” But, just like swimming, making sure you’re using the right technique helps you improve and avoid injury. Claudia recommends focusing on your cadence – that’s the number of times the foot hits the ground, fact fans. “Your cadence should be in excess of 180 strikes per minute. Make sure you also land your foot underneath your centre of gravity. A high cadence with a light footstrike will lead to a runner spending more time off the ground and lessen the high-impact force associated with pounding the tarmac. Combine this with a tall posture – imagine a helium balloon is coming out of the top of your head – and relaxed shoulders to improve run economy and get more speed for less effort.”
INCREASING YOUR DISTANCE
Claudia advises, “Beginners should focus on increasing the number of runs they do each week, and then increase the distance of each run. The general rule is that distance or time should not be increased by more than 10 per cent each week, and this is good advice.”
FUEL YOUR RUN
As with most forms of exercise, it’s important to ensure you’re properly hydrated before you set off. But many first timers overcompensate with
snacks after a run, which could undo all your hard work. “Being ‘run-gry’ is a common trait for runners, and it is easy to fall into the trap of consuming many more calories after the run than were burnt during it,” says Claudia. “A 30-minute run at a steady pace will burn around 300-350 calories on average. Although it makes sense to consume a small post-run snack that contains some carbs, fats and protein, make sure your intake is proportional to your effort. A banana and a glass of milk can be simple way of refuelling the body and help it to rebuild and make itself stronger.”
Adidas Runners hold free sessions in London every Monday and Friday. For more information, visit Adidas.co.uk/adidasrunners